Date: 2026-04-25
AO: Tar Pit
Q: Homie ,
PAX: SAGA, Archive, Da Vinci, T-bone, LeMond, Beaker, Big Mac, Panhandle, Homie, Portage FNGs: None
COUNT: 10
WOR: SSH, arm things
The Thang: Dora style, south side of school stairs lap while partner works on: Curls
BBSU
OH press
One arm coupe rows
Box (sit) squats
Merkins and a few bonus blockies
Mary
Tags: Tar Pit, SAGA, Archive, Da Vinci, T-bone, LeMond, Beaker, Big Mac, Panhandle, Homie, Portage
Date: 2026-05-05
AO: Dark Room
Q: Flower Boy ,
PAX: Framed, Lakers, Manhole, Body Double, Flower Boy, Toto, Brainfog FNGs: None
COUNT: 7
WOR:
Side straddle hops
Arm circles
Seal claps
Overhead claps
Picking daisies
The Thang:
Elevens: Blockies and Goblet Squats
Howling monkeys (Manhole’s favorite part of the beatdown)
Scout run around the short loop
Failure to launch
Focus on the negatives: Curls, Goblet Squats, Overhead Press M.A.R.Y.
Moleskine:
Progress, not perfection. Focus on small baby steps consistently over time to achieve improvement. This is true not only for our fitness at F3 but also in other areas of our lives as well.
Tags: Dark Room, Framed, Lakers, Manhole, Body Double, Flower Boy, Toto, Brainfog
Date: 2026-05-01
AO: Ground Zero
Q: Ankles ,
PAX: Mr Roboto, Panhandle, Ankles, Da Vinci, Crack, Endo, LeMond, Big Mac, Manhole, Beaker, Brainfog FNGs: None
COUNT: 11
WOR:
The Thang:
Moleskine:
Tags: Ground Zero, Mr Roboto, Panhandle, Ankles, Da Vinci, Crack, Endo, LeMond, Big Mac, Manhole, Beaker, Brainfog
Date: 2026-05-05
AO: Flat Earth
Q: White Noise ,
PAX: Krampus, Lib, Cheese, Bloomer, Bucky, Homie, Panda Express, Swish, Hypotenuse, Wagyu, White Noise, Gummi Bear, Tortuga, Candyland, Spokes FNGs: None
COUNT: 15
WOR: SSH, Runner’s Warm Up, D&B
The Thang: 7v7 Frisbee
Moleskine: Incompatibilities, naming them and thinking about them.
Tags: Flat Earth, Krampus, Lib, Cheese, Bloomer, Bucky, Homie, Panda Express, Swish, Hypotenuse, Wagyu, White Noise, Gummi Bear, Tortuga, Candyland, Spokes
Date: 2026-04-30
AO: Dark Room
Q: Toto ,
PAX: Tortuga, Flower Boy, Manhole, LeMond, Lakers, Beaker, Toto, Jolly, Banks, Crack, Brainfog, Framed FNGs: None
COUNT: 12
WOR: 20 side-straddle hops, 20 imperial walkers, 20 mountain climbers, 20 BBSUs
The Thang:
1. Scout run to Gazebo, derkins spittoon to 300, dips spittoon to 600, 30 pickel pointers.
2. Scout run (long way) to fork in trail, squats spittoon to 400, LBCs spittoon to 400, plank while each PAX counts down from 10. 3. Mosey to Hacksaw, halfway up the hill do 20 incline BBSUs (in cadence).
4. On top of the ridge: Burpee spittoon to 400 – but after each 10, crab walk or roll to the bottom, 10 leg lifts, then bear crawl back to the top. 5. Scout run to Looties, 10 BBSUs, Merry.
Moleskine: Two observations from re-reading the last 5 years of my prayer journals. 1. Long gaps in my entries are inevitably followed by something very negative. Regular connection with God keeps me mentally and emotionally healthy, and helps me act in ways of which I can be proud. 2. It’s easier to admit when I seriously messed up, but harder to admit that I’m struggling when I appear fine. Being honest with someone else, when my mind is in not in a good place, can prevent help prevent doing things I regret.
Tags: Dark Room, Tortuga, Flower Boy, Manhole, LeMond, Lakers, Beaker, Toto, Jolly, Banks, Crack, Brainfog, Framed
Date: 2026-04-30
AO: Mastodon
Q: Da Vinci ,
PAX: Da Vinci, Homie, Jailbreak, Samsonite, Chuck, Mr Roboto, Ankles, Dumpster, Big Mac, Stock boy, Cheese FNGs: None
COUNT: 11
Warmorama to Led Zepplin (and throughout workout). They filled the hole left by the Beatles, they marked the transition from the 60s the the 70s, the anticipation of hard rock and metal.
DIE OF DEATH COUPON.
TICKET TO ROLL: 60 curls, 50 merkens, 40 shoulder press, 30 BBSU, 20 skull crushers, 10 thrusters. 1. Curls and BBSU
2. Skull crushers and Box cutters
3. Derkens and flutters
4. Shoulder press and Outlaws
5. One arm rows and American hammers
6. Goblet squats and Oblique V ups
7. Derkens and Leg lifts
8. Hodors and Freddie Mercuries 9. BLOCKESS FOR THE WHOLE SONG 10. WILD CARD (pick two) 11. Curls and BBSU 12. Skull crushers and Box cutters
13. Derkens and flutters
14. Shoulder press and Outlaws
15. One arm rows and American hammers
16. Goblet squats and Oblique V ups
17. Derkens and Leg lifts
18. Hodors and Freddie Mercuries 19. BLOCKESS FOR THE WHOLE SONG 20. WILD CARD (pick two)
DIE OF DEATH NO COUPON. On the move around AO
Ticket to roll (if needed): 60 sidestraddle hopes, 50 plank jacks, 40 LBCs, 30 American Hammers (2 is 1), 20 BBSU, 10 Burpees
1. Hand release merkin and BBSU
2. Merkens and Box cutters
3. Diamond Merkins and flutters
4. Jump squats and Outlaws
5. Wide merkens and American hammers
6. Side Straddle Hops and Oblique V ups
7. Derkens (on something) and Leg Lifts
8. Squats (90 degrees or more) and LBCs
9. HURPEES FOR THE WHOLE SONG
10. WILD CARD (pick two)
11. Hand release merkin and BBSU
12. Merkens and Box cutters
13. Diamond Merkins and flutters
14. Jump squats and Outlaws
15. Wide merkens and American hammers
16. Side Straddle Hops and Oblique V ups
17. Derkens (on something) and Leg Lifts
18. Squats (90 degrees or more) and LBCs
19. HURPEES FOR THE WHOLE SONG
20. WILD CARD (pick two)
DIE OF DEATH at the SHOP (Stock boy House of Pain)
(above numbers all # performed on bench). But with these REPLACEMENTS: 4. 6. 8. 10. Picnic Press & Box Jumps 14. 16. 18. 19. 20. Squat Picnic Press & Picnic calf raises
Moleskin: We have finished Newman’s definition of the gentleman. Full definition here: https://theimaginativeconservative.org/2011/06/definition-gentleman-idea-university-john-henry-newman.html
COT: Prayers and silence.
Tags: Mastodon, Da Vinci, Homie, Jailbreak, Samsonite, Chuck, Mr Roboto, Ankles, Dumpster, Big Mac, Stock boy, Cheese
Date: 2026-04-29
AO: Ground Zero
Q: Manhole ,
PAX: Samsonite, Tortuga, Mr Roboto, Manhole, Stock boy, Buns, Cheap Shot FNGs:
COUNT: 7
WOR: We did
The Thang: Go North through the marsh because I like nature, and hey, we saw an owl.
Moleskine: Gratitude, enjoy what you have, because it can all change.
(Put COT in thread so it doesn’t show publicly.)
Tags: Ground Zero, Samsonite, Tortuga, Mr Roboto, Manhole, Stock boy, Buns, Cheap Shot
Date: 2026-04-29
AO: Tar Pit
Q: SAGA ,
PAX: The wet burrito, DQ, Sparrow, Panhandle, SAGA
FNGs:
COUNT: 5
WOR: A.V. / Mtn Man Poopers / Mtn Man Climbers / Runners Stretch / Merkins
The Thang:
1) ran to prairie path for B.O.M.B.S. in honor of Banks
2) ran back to the track and ran 100s w/burpees at each end zone: +1 increase from 1 to 12 at we went back and forth
Moleskine:
Forgiveness is an open seed turned and turning into fruit.
Tags: Tar Pit, The wet burrito, DQ, Sparrow, Panhandle, SAGA
Date: 2026-04-28
AO: Mastodon
Q: Too Big To Fail (TBTF) ,
PAX: Da Vinci, LeMond, Big Mac, Stock boy, Too Big To Fail (TBTF) FNGs: None
COUNT: 5
WOR:
SSH x25, Imperial Walkers x15, Abe Vigodas x10, Arm Circles/Bat Wings
The Thang:
5 rounds, 7 minutes each
First:
– set up shop at the SHOP
– Each round starts with a coupon rifle carry around the playground – then AMRAP until time as follows:
Then:
R1 – Coupon squats x20 / Derkins x20 / Coupon rows x20
R2 – Thrusters x15 / coupon swings x15 / Big Boys x15
R3 – Blockees x10 / lunges x20 total / curls x30
Break – recovery paced mosey around the baseball diamond
R4 – Coupon chest press x30 / overhead press x20 / coupon flutter kicks x10 R5 – Blockees x5 / coupon squats x5 / plank jacks x25
NOTE – all coupon movements can be modified to non-coupon movements
Moleskine:
importance of maintaining your own definition of what makes you feel successful in your life and minimizing society’s pressure on your priorities
Tags: Mastodon, Da Vinci, LeMond, Big Mac, Stock boy, Too Big To Fail (TBTF)
Date: 2026-04-28
AO: Dark Room
Q: Manhole ,
PAX: Flower Boy, Manhole, Lakers, Beaker, Body Double, Toto, Crack, Brainfog, Framed FNGs:
COUNT: 9
WOR: Yes we did
The Thang: Scout Run, Partner up farmer carry and 5 burpees, swedish merkins/ pull-ups, 20 coupon swing, 20 thruster, colt 45
Moleskine: Read Wes’ story, and donate if you are so inclined
(Put COT in thread so it doesn’t show publicly.) I don’t know what this means.
Tags: Dark Room, Flower Boy, Manhole, Lakers, Beaker, Body Double, Toto, Crack, Brainfog, Framed
F3 Wheaton 